Insulin Resistance and PCOS: How It Affects Your Fertility and What You Can Do

Is Insulin Resistance Affecting Your PCOS? Here’s How It Could Be Impacting Your Fertility

Did you know that up to 80% of women with PCOS experience insulin resistance? If you’ve been trying to conceive without success, insulin resistance could be the underlying cause. This condition not only affects your blood sugar levels, but it can also lead to hormonal imbalances that disrupt ovulation.

But the good news? Insulin resistance can be reversed, and by managing it, you can improve your chances of getting pregnant. In this blog, I’ll explain how insulin resistance impacts your fertility and the steps you can take to address it.

How Does Insulin Resistance Work?

The Role of Insulin in Your Body

Insulin is a hormone produced by the pancreas that allows your cells to absorb glucose (sugar) from your bloodstream to use for energy. But with insulin resistance, your cells don’t respond to insulin as they should. This forces your pancreas to produce more insulin to keep your blood sugar levels stable.

Insulin Resistance and Your Fertility

When insulin levels are consistently high, they can cause your ovaries to produce more testosterone. Excess testosterone disrupts ovulation, making it harder for you to conceive. This is why managing insulin resistance is a critical part of improving fertility for women with PCOS​.

Common Signs of Insulin Resistance in Women with PCOS

If you suspect insulin resistance might be affecting your fertility, look out for these signs:

• Unexplained weight gain, especially around your abdomen

• Fatigue or feeling drained after meals

• Cravings for sweet or high-carbohydrate foods

• Difficulty losing weight, even with changes to nurition and exercise

• Irregular periods or no periods at all

Recognising these signs is the first step. If any sound familiar, it might be worth getting your insulin levels checked via blood test.

Managing Insulin Resistance Through Nutrition

Low-Glycemic Foods Are Your Friend

A low-glycemic diet can be incredibly effective in stabilising blood sugar levels and reducing insulin resistance. Focus on:

• Non-starchy vegetables like spinach, capsicum, and zucchini

• Whole grains such as quinoa, barley, and oats

• Fruits like berries, apples, and pears

These foods help avoid spikes in your blood sugar, which keeps insulin levels more stable. A stable insulin level means less testosterone production and a better chance at regular ovulation​.

Protein and Healthy Fats

Including enough protein and healthy fats in your meals is essential for managing insulin resistance. These nutrients slow down digestion, which helps keep blood sugar levels balanced and reduces cravings. Consider:

• Proteins: Chicken, beef, lamb, fish, eggs, beans, lentils, chickpeas, tofu

• Healthy fats: Olive oil, avocados, nuts, seeds

Not only do these foods help with blood sugar management, but they also support hormone balance, giving your fertility a boost.

Lifestyle Changes That Improve Insulin Sensitivity

Incorporate Regular, Moderate Exercise

Exercise is one of the best ways to improve insulin sensitivity. It doesn’t have to be intense—moderate activities like walking, swimming, or cycling for 30 minutes a day can significantly improve how your body responds to insulin.

• Aim for 150 minutes of moderate activity a week

• Include strength training twice a week to build muscle, which can further enhance insulin sensitivity​

Managing Stress Levels

Stress can worsen insulin resistance by raising cortisol levels, which, in turn, messes with your blood sugar regulation. Simple stress-relieving activities like meditation, yoga, or even deep breathing can make a big difference in both your mental and physical well-being​

Supplements That Support Insulin Resistance

While nutrition and lifestyle changes are the foundation, certain supplements can provide extra support for managing insulin resistance:

• Inositol: This supplement has been shown to improve insulin sensitivity and can even help regulate menstrual cycles for women with PCOS

• Omega-3 fatty acids: Known for their anti-inflammatory properties, omega-3s can help lower insulin resistance and promote hormone balance

Conclusion: Take Control of Your Fertility by Addressing Insulin Resistance

Insulin resistance is a key factor driving both PCOS symptoms and fertility struggles, but the good news is that you can manage it. By focusing on a low-glycemic diet, regular exercise, and stress management, you can reduce insulin resistance, restore hormonal balance, and improve your chances of ovulating regularly.

Ready for a more personalized approach? Let’s chat! My PCOS to Pregnant Protocol has helped women manage their insulin resistance and successfully conceive.

Click here to learn more and book a free call with me!